The Spring & Summer months are upon us, meaning some of your gardens are already blooming. Did you know there is increasing evidence that exposure to plants, green space and gardening benefits mental and physical health? Working in the garden restores dexterity and strength and promotes aerobic exercise and sunshine exposure, which lowers blood pressure and increases vitamin D levels.
Gardening is good for the mind and body, but you must incorporate proper gardening techniques to protect your skin and body from injuries. Please pro-seed through our list of tips and tricks to get the best results— for your garden and body.
Protect your Knees and Elbows
Whether pulling weeds or planting, you’ll be kneeling on the ground for extended periods. Our number one tip? Get a soft kneeling mat or a pair of knee pads; we can assure you you’ll be grateful for the extra support within a matter of minutes.
If you’re a seasoned gardener, you know how long it takes to clean and plant a gardening bed. This puts a lot of stress on your knees. We recommend switching positions regularly to give your knees a break. For example, sit on a bucket, take regular breaks to stretch your legs and back, or sit crisscross applesauce.
Similarly, all the repetition from digging, pruning and weeding can be harsh on your wrists and forearms. When you stand to give your lower extremities a break, stretch your wrists by putting your hand straight in front of you, with your palm facing away. Pull back on your fingers towards your body with your other hand, and you should feel a stretch along your wrist and forearm. A good pair of gloves is also a must to protect your hands.
Maintain Good Posture
Focus on keeping your shoulders back and down rather than rolling forward and up towards your ears. This posture will ease any lower back pain. Additionally, bend from your hips rather than rounding your back when pulling weeds.
Don’t Break Your Back
When you need to lift a heavy object (think: flowerpot, bag of mulch, etc.), be sure to square your torso off to the offending item, bend your knees, and lift with your legs, not your back. Even better, consider investing in a wheelbarrow to assist with the heavy lifting. Your future self will thank you.
Use your Tools Wisely
If you use a push mower with an adjustable handlebar, adjust it to waist height. Most of the work of pushing the mower should come from your legs as you walk back and forth across the yard, not your arms. Adjusting the handlebar to the appropriate position should also help you maintain good posture as you mow.
If kneeling on the ground isn’t comfortable, consider a collapsible stool that can be used for both kneeling and sitting. This will alleviate some pressure from your knees and make it a more comfortable experience overall.
Stretch When You’re Finished
Stretching is critical. While gardening doesn’t typically come to mind when thinking about exercise, you engage many muscles throughout the day. Look back on your day, and you’ll realize you spent a good portion of the session engaging your core, back, arms, and legs in all ways. Taking a few minutes to stretch the way you would after any other workout could make a massive difference in how sore you are the next day. Be sure to rehydrate, too.
Stretching your back backward helps offset all of the bending forward during gardening. Start by placing both hands on the back of your hips while standing. Slowly bend yourself backward. If necessary, you can lean back against a kitchen counter for stability. Hold this position for up to 10 seconds and return to standing.
A cat-camel stretch is another easy way to work on your entire spine mobility. Get on your hands and knees on the floor and maintain a neutral spine position. Round your back up and bring your head down to make the cat arching its back. Then relax and bring your back down and head up to form the valley between the two camel’s humps.
Protect Your Skin
If it’s true enough for your mom to repeat ad nauseum, you can bet we’ll be shouting it from the rooftops, too – wear your sunscreen. Any time you’re outside, you should have a broad-spectrum sunscreen with an SPF of 15 or higher, according to the Centers for Disease Control and Prevention (CDC).
The CDC also recommends a hat to shade your face, ears and the back of your neck. Long-sleeved shirts and pants will also help keep the rest of your body protected.
Find a PT Near You
Whether you’re a seasoned gardener or a novice, these tips will help protect your mind and body. If you notice lingering soreness or pain that doesn’t go away, use our interactive map tool to find a physical therapist in your area.
